Tuesday, June 16, 2020

Surge Elite Performance & Fitness – CROSSFIT

Metcon (Time)

A) 3 Sets:

Single Arm Press x 6-8 @2111 Each

Single Arm DB Row x 6-8 @2111 Each

B) 4 Sets: (EMOM)

Minute 1 = 25 Double Unders + Max Reps DB or Barbell Shoulder to Overhead

Minute 2 = Rest

C) 4 Sets: (EMOM)

Minute 1 = 25 Double Unders + Max Reps Lateral Burpee Over DB or Barbell

Minute 2 = Rest

D) 2 Rds For Time:

30 Double Unders

Highest Number of Reps Achieved From Shoulder to Overhead on Part B

Highest Number of Reps Achieved From Lateral Burpees in Part C

Barbell Strength

A) 6 Sets

Depth Drop to Broad Jump

Diamond Push Ups x 10-20

Reverse Snow Angels x 20 (https://www.youtube.com/watch?v=ZYIHJ3m6UCo)

(slow and controlled)

B) 3 Sets: (Every 2 Minutes)

Block Deadlift x 4

C) 3 Sets: (Every 2 Minutes Rotation Stations)

Station 1 = Low Bar Back Squat x 5

Station 2 = RDL x 8

Station 3 = Front Rack Step Back Lunge

Station 4 = Bar Pendlay Row x 6-8

D) 3 Sets

10 V-Ups

20 Russian Twists

30 Bicycle Crunches

60 Seconds Plank Hold

Competition

Metcon (No Measure)

A) 3 Sets:

Snatch Grip Sotts Press @2111 x 5

B) 3 Sets: (Every 2 Minutes)

Behind the Neck Snatch Push Press + Snatch Balance + 2 Overhead Squat

C) 5 Sets: (Every 2 Minutes)

Halting Snatch Deadlift + Snatch

Sets 1-2 = 2 @ 70-75%

Sets 3-5 = 2 @ 75-80%

D) 4 Sets: (EMOM)

Snatch x 1 @ 85%

E) 5 Sets: (Every 5 Minutes)

30/20 Calorie Bike

15 Chest to Bar Pull Ups

15 Burpee Box Jump Overs

F) 3 Sets:

1-1-2 DB Bench Press x 8-10 (https://www.youtube.com/watch?v=Tb_NZDKGkvI)

Banded Push Downs x 30

Single Arm Landmine Row x 6 each